03-28-16

Open WOD 16.5
21-18-15-12-9-6-3
Thrusters 65#
Bar facing Burpees

11:15 all unbroken

03-25-16

Open WOD 16.5
21-18-15-12-9-6-3
Thrusters 65#
Bar facing Burpees

12:35

03-21-16

AM
Open WOD 16.4
13 minutes AMRAP:
55 deadlifts 155#
55 wall-ball shots
55-calorie row
55 handstand push-ups

193 reps 8:44 tiebreaker

PM
A. Burpee MU 10 for time. 3 min rest x 3. 3:19, 3:05, 3:19
B. PC x1 / Thruster x 1. build to tough 1. 145#
+
12 min EMOM:
odd: 8 BJ 20"
even: 8 thruster 85#

03-11-16

Open WOD 16.3

7 min AMRAP:
10 power snatches 55#
3 bar muscle-ups

90 reps

03-07-16

Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

262 reps

02-29-16

 REDO: Open WOD 16.1

20 min AMRAP:
25-ft. overhead walking lunge 65#
8 burpees
25-ft. overhead walking lunge 65#
8 chest-to-bar pull-ups
205 reps  (less than first attempt)

02-26-16

Open WOD 16.1

20 min AMRAP:
25-ft. overhead walking lunge 65#
8 burpees
25-ft. overhead walking lunge 65#
8 chest-to-bar pull-ups
208 reps  (405th place in region)

01-18-16

AM
13.1
17 min amrap
40 Burpees to 6"
45 pound Snatch, 30 reps
30 Burpees to 6"
75 pound Snatch, 30 reps
20 Burpees to 6"
100 pound Snatch, 30 reps
10 burpees to 6"
120 pound Snatch, as many reps as possible

155 reps.  75# snatch in 5s

PM
12-9-6
Muscle up
Hang squat clean 135

12-29-15

A. OHS. 5 sets of 3 @ 145#. 3 min rest. 4x3, 1x2

+

15.2
140 reps. PR. 10 C2B in 2nd round of 14s

+

(can be in pm)

20 min Row

(sprint the last 30 secs every 4 minutes)

03-30-15

Open WOD 15.5
9:38

03-27-15

Open WOD 15.5

03-23-15

AM
Open WOD 15.4

PM
A. Squat Snatch. 75#+. 10 reps 80x2, 85x2, 90x2, 95x2, 100x2
+
10 Thruster 65
10 Box Jump 20"
10 cal row
3 min rest
x5
splits 1:37, 1:37, 1:40, 1:45, 1:44

03-22-15

OPEN WOD 15.4
37 reps

03-20-15

Open WOD 15.4

PM

HSPU Practice

+

7 thrusters 75# unb

7 box jumps 20" rebound

2 min rest

x5

45s, 32s, 35s, 34s, 33s

03-13-15

Open WOD 15.3
315 Reps

03-07-15

Open WOD 15.2

133 reps

02-28-15

Open WOD 15.1

128 reps

Open WOD 15.1 A

151# C&J PR

125, 135, 148, 151, 153f

01-03-15

13.1
warmed up for snatches, but was not able to get under 100# today.  worked PS x1 / HPS x2 complexes, quick thru 2nd pull and being more snappy, also focused on turnover.  worked 75-85#.  turnover nice and smooth, catch with head thru, 2nd pull quick.  practiced MU transitions into strict dips on lower rings...  weighs still feel heavy, feel awake but no energy.  will redo this when feeling back at 100%

01-02-15

AM

A. Negative deficit HSPU. 20 reps not for time.
on black paralletes.  first 8 reps easy, then little more difficult to control thru the middle, BUT better than last week.

B. Close Grip Bench Press. 5, 3, 1, 5, 3, 1. 2 min rest.
105, 115, 120, 100, 105, 110.  switched up setup for 2nd set....  feet under, arch in back, wedge shoulders under on bench.  these definitely felt more difficult than previous weeks.

C. Thruster 95#.  7 sets of 7 unbroken for time.
21 min....  failed 3rd set after 5 reps, failed 5th set after 6 reps.  on 7th set, jerked rep into thruster after squat...  was not anticipating this to be so difficult...  still feeling low on energy to fuel training.  95 felt heavy.  first 2 sets completed in little over a minute, prob went at this too aggressively to start considering still recovering from previous week sickness.

PM

14.4
opted to do mobility work and practice MU transitions into strict dips on lower rings...  feel awake but no energy.  will redo this when feeling back at 100%

10-22-14

AM
2013 Regional Event 5:
21-15-9
Deadlift 205#
Box Jump 24" (full extension)

PM
Open 14.2
86 reps